Comparing Nutrients in 100 grams Iceberg Lettuce VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Iceberg Lettuce	22%	8%	70%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Iceberg Lettuce	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	0.48% 14kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	3.25% 0.052g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.021g	0.25% 0.042g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.3% 2.97g	3.1% 4g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	3.43% 2.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.38% 1g	1.8% 1.3g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.91g	% 1.18g	g per day for Men 19-50 years
Sucrose	% 0.05g	% 0g	g per day for Men 19-50 years
Fiber	3.16% 1.2g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	1.6% 0.9g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	2.78% 25μg	2.67% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.4% 0.041mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.92% 0.025mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.77% 0.12mg	3.33% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.82% 0.091mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.23% 0.042mg	6.08% 0.079mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.25% 29μg	3.25% 13μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.8mg	25.3% 23mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	3.73% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	1.8% 18mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	2.78% 0.025mg	8.33% 0.075mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	5.13% 0.41mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	1.67% 7mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	5.43% 0.13mg	4.57% 0.11mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.86% 20mg	4% 28mg	700mg per day for Men 19-50 years
Potassium	4.15% 141mg	6.4% 218mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	1.36% 0.15mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	2.6% 96g	2.55% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Iceberg Lettuce vs Cooked Ripe Red Tomatoes:

• Raw Iceberg Lettuce has 2.2 times more Vitamin B9 and 8.6 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 4.3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6, 8.1 times more Vitamin C and 3.1 times more Vitamin E than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Cooked Ripe Red Tomatoes have similar amounts of Vitamin A, Vitamin B1 and Vitamin B2 per 100 g.
• Both Raw Iceberg Lettuce as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Iceberg Lettuce vs Cooked Ripe Red Tomatoes:

• Raw Iceberg Lettuce has 1.6 times more Calcium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3 times more Copper, 1.7 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus and 1.5 times more Potassium than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Cooked Ripe Red Tomatoes have similar amounts of Manganese, Zinc and Water per 100 g.
• Both Raw Iceberg Lettuce as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Iceberg Lettuce has 26 times more Omega 3 and 1.7 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Carbohydrate, 1.3 times more Sugars and 1.3 times more Fructose than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce and Cooked Ripe Red Tomatoes have similar amounts of Protein per 100 g.
• Both Raw Iceberg Lettuce as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.